Skill: Pistol squat work: Utilize 20 minutes to work on pistols WOD: 5RFT 10 pull ups 16 pistols
Dan Broughton
Wednesday, April 3rd
Strength: Build to a heavy complex: 1 hang power clean + 1 full power clean WOD: 4 sets: AMRAP in 1:30 clean and jerk singles 135/95 rest 2:30
Tuesday, April 2nd
WOD: AMRAP 30 60/40 cal bike 50m suitcase carry + waiters carry (right arm OH) 50m suitcase carry + waiters carry (left arm OH) 800m run/1000m row 3 rope climbs (rope pulls)
Monday, April 1st
Strength: Tempo Front Squats 4×6 at 31X1 Interval Test: Intervals every 2:30 for 15 minutes 6 burpees over the rower 250m row
Sunday, March 31st
Come join us for open gym from 10-noon!
Saturday, March 30th
Teams of 2: AMRAP 24 min 20 alt db snatch (50/35) 20 single arm OH walking lunge (50/35) 20 HSPU Run 200m (together) *One works one rests
Friday, March 29th
Skill: EMOM 12 min 5 ring row @ 21×2 5 ring push up 3 Rounds For Time 1k row 15 Power Clean (135/95) 10 pull up
Thursday, March 28th
Strength: Find 1RM Thruster WOD: Death by Thruster/jump rope Minute 1: 1 thruster (95/65) + 20 double unders Minute 2: 2 thruster + 20 double unders continue until reps cannot be completed in one minute
Wednesday, March 27th
Strength: Cuban Press 4×5 at slow tempo WOD: AMRAP 15 min 12 cal bike/row 12 DB burpee box step over (35/20) 12 Double DB Push press
Tuesday, March 26th
Strength: 4×5 squat snatch Jog 600m, row 800m, bike 1200m between each set